Name: Playbook - Sarah Tripp - W4/D1 Full Body Strength
Uploaded: 2022-12-30T16:43:42.087Z
Duration: 60 min
Description: W4/D1 Full Body Strength

FULL BODY STRENGTH 1

Warm up:
- Hip flexor hamstring rocks
- Glute bridge
- Cobra to downward dog
- Spiderman lunge w/ rotation
- Kettlebell swings

Workout:
1A. Supported single leg Rdl
1B. Lateral mini band steps
1C. Standing single arm overhead press
   
 2A. Forward to reverse lunge
 2B. Bent over dumbbell pause row
  
3A. Single leg glute bridge
3B. Dumbbell upright row
   
Core Finisher:
4A. Cross body knee tucks
4B. Dumbbell side plank rotations
4C. Leg raise thrust

- Hip flexor hamstring rocks x 10 each side
- Glute bridge x 8 with a 2 sec hold for each rep
- Cobra to downward dog x 8
- Spiderman lunge w/ rotation x 8 each side
- Kettlebell swings x 15

- Get into a hip flexor stretch position
- Rock back into a hamstring stretch
- Complete desired reps then repeat on the opposite side

Hip Flexor Hamstring Rocks

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeeze your glutes and hamstrings
- Lower back to starting position

Glute Bridge

- Start by laying face down, hands on the floor just outside the chest
- Press yourself up into a Cobra position
- Lift your hips up toward the ceiling, while shifting your weight back into a Downward Dog position

Cobra to Downward Dog

- Start in a high plank position
- Bring one foot forward and place it flat on the floor next to your hand
- Lift this hand off the floor
- Rotate toward that front leg, reaching overhead and back down for reps or time
- Complete desired reps then repeat on the opposite side

Spiderman Lunge w/ Rotation

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Warm up

1A. Supported single leg Rdl 4 x 6 each
Prior to performing each rep, soften the knees, keep the shoulders rolled back and engage the lats. Focus on lowering the weight for 3-4 sec. On the way back up, think about standing up straight and squeeze the glutes.

Rest 15-30 sec
  
1B. Lateral mini band steps 4 x 15 each
Prior to starting the lateral steps, sit into your hips and focus on pulling the band apart with your knees. As you are moving don’t allow the knees to buckle inward.

Rest 15-30 sec

 1C. Standing single arm overhead press 4 x 10 each
Keep your knees soft when pressing to take some stress off the lower back. Focus on lowering the weight slowly for 3 sec on the way back down.

Rest 60-90 sec

- Stand tall, holding a dumbbell in one hand, opposing hand holding rack for support 
- Slowly lower the dumbbell with a slight bend in your knee, hinging at the hips and keeping your back straight
- The opposite leg extending behind you
- Lower the dumbbell until you feel a slight stretch in your hamstring
- Drive your hips forward and use your glute and hamstring to power back to standing
- Complete desired reps then repeat on the opposite side

Supported Dumbbell Single Leg RDL

- Place the band just above the knees
- Sit your hips back and down into a slightly squatted position
- Step laterally, back and forth for time or reps

Mini Band Lateral Steps

- Hold a single dumbbell at the shoulder
- Dip and drive through the legs
- Punch the dumbbell straight up overhead
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Overhead Press

Triset

2A. Forward to reverse lunge 3 x 8 each
This one requires some coordination to perform, so take your time with each rep. Try to increase the weight by a little each week.

Rest 15-30 sec
  
2B. Bent over dumbbell pause row 3 x 12
Focus on driving the elbow towards your hip when rowing the weight and pause for two sec in the top position with each rep. Keep you core engaged and avoid rocking.

Rest 60-90 sec

- Stand tall, holding dumbbells in each hand
- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position
- Take a large step backward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward + Reverse Lunge

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Pause at the top
- Come down in a controlled motion

Bent Over Dumbbell Pause Row

Superset

3A. Single leg glute bridge 3 x 15 each
The single leg glute bridge is difficult enough to perform with just your bodyweight. If you want to make this variation even harder, add external weight to your hips.

Rest 15-30 sec
  
3B. Dumbbell upright row 3 x 10 each
Keep the dumbbells close to your body and have a slight bend in your elbows. Initiate the upward movement by slowly pulling the dumbbells toward your lower chest. Pause for a sec at the top with each rep and avoid rocking.

Rest 60-90 sec

- Lay on the floor with your legs bent, feet elevated 
- Lift one leg off the bench slightly 
- Push through your one heel bringing your hips up into a glute bridge position
- Squeeze your glute and hamstring
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Feet Elevated Single Leg Glute Bridge

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Perform these exercises back-to-back in a circuit format for 2-3 rounds. Minimal rest in between exercises, 1-2 min break after completing each circuit.
  
4A. Crossbody knee tucks x 45 sec
Keep your core braced the entire time and focus on bringing your knee to the opposite elbow. Do this with control, don’t rush through the reps.

4B. Dumbbell side plank rotations x 45 sec each
Keep your hips and your chest up. Focus on keeping a straight line and avoid sticking your butt out. Do this with as much control as possible.
  
4C. Leg raise thrust x 45 sec
Keep your shoulders off the ground and your core engaged. When you raise the legs and perform the thrust, focus on squeezing the glutes and

- Start in a high plank position
- Bring one knee in toward your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Crossbody Knee Tuck

- Get into a side plank position with a dumbbell on the floor in front of your body
- Grab the dumbbell with your top hand
- Bring the dumbbell up until it is over your shoulder
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Side Plank Rotations

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Drive your toes toward the ceiling, raising your hips off the floor
- Lower back down, stopping your legs just short of them resting on the floor

Lying Leg Raises w/ Thrust

Core Finisher

W4/D1 Full Body Strength

My fave workout since we started! I can feel myself getting physically stronger and mentally stronger!

W4/D1 Full Body Strength

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